DB SHOULDER PRESS, DB SQUAT, DB BENCH PRESS, PRESS UPS, DB ALTERNATE FRONT RAISE, DB CURL, BENCH DIPS, DB LATERAL RAISE, SHRUGS.

reps were as follows:

WK 1: 4 x 15 WK 2: 4 x 10 WK 3: 4 x 20 WK 4: 4 x 8 WK 5: 4 x 25 WK 6: 4 x 6 WK 7: start cycle again.

The idea is to do one set of each exercise with as little rest as possible in between. Once you have completed one set of each exercise, you start again. You do this until you have completed four circuits of the exercises.

On the higher rep weeks I would drop the front raises and replace them with DB rows for back. My back does not need developing but my shoulders lag behind, as do my traps.

Immediately after the weights workout you do abs. 3 x 12 reps for 3 different ab parts - upper, lower and oblique. I tended to do an extra 3 sets for the core. Exercises are your choice.

The final part of this hell was a 1000m row with the machine on the highest setting. It’s reckoned if you can get it under 4 mins, you’re doing well. My record is 2.52 but that nearly killed me so I generally push for 3 - 3.20 now.

I did this 3 days a week. Monday, Wednesday and Friday. 5 days, I felt, would put the same joints and muscles under too much strain so on a Tuesday and Thursday I did cardio on my running machine.

So that’s it. Combined with a sensible diet (one day off a week where I ate and drank what I liked- Saturday in my case) and you will see results. This, to me, is the best workout I’ve found to date. Why? Because it’s over quickly, the reps differ each week and, in a nutshell, you don’t have time to get bored.

Remember, this is what works for me and I’m only putting it up here for reference. What you do is your choice. Enjoy.

Jim

The Dip: Works primarily the pects (chest) and the triceps (back of the arm), secondarily most of the rest of the upper body.

The Pull Up: Works primarily the Lats (back) and the biceps (front of the arms), secondarily most of the rest of the upper body.

Here are a list of exercises that can be done at home with dumbbells and a bench to work the upper body muscles worked during a dip and pull-up exercise.

Pects: Work the pecks by lying on the bench face up and grabbing the dumbbells from either side of you. Bring them up to your chest. Extend each hand upward with the weight in the fashion of doing a bench press. Add a twisting motion if you wish as you push up. Start with a weight that you can do 6-8 reps of. Don’t quit on the last rep! This is where you get the majority of benefit. Then take the weight down 5-10 pounds and repeat. Keep reducing the weight until you have down 30-50 reps. If you wish to have a fully sculpted pect, repeat this exercise in the decline and incline position. Flys are also good. Extend your arms out parallel to the ground and lift upward squeezing your chest muscle as you go.

Lats: Kneel with one knee on the bench and bend at the waist 90 degrees so that your back is parallel with the ground and hold a dumbbell at your side. Lift the dumbbell upward bending at the elbow and using the back muscle to pull the weight upward. Once again choose a weight and repeat as above. Do this exercise for both sides of your back. Do this exercise again with weights at your side using your back muscles to pull upwards bending at the elbow.

When you get to the lateral section use the same weight and rep combo described above. This is called the “stripping method” as you are stripping away the weight. Add a set of lateral exercises where you are bending at the waist so that your back is parallel to the ground. Try this again at 45 degrees.

Add some biceps curls and some triceps curls and you have a pretty complete upper body workout.

Focus on one body part a day keeping your routine down to 45 minutes to an hour. Flex as hard and as fully as you can on every rep pushing yourself until you can’t do another. Finish every set like that.

Now of course you have to have the right body fat percentage to really look like Craig. That is hard and not everyone can do it. It requires either diet or diet and cardio and lots of willpower over a sustained period of time to lose the fat. Basically if you eat 500 calories or less that you are using a day you will lose about a pound a week, which is safe. Hope this is helpful.

I personally am a semi-pro boxer and I do a boxers workout, i’d say I look very similer to DC except i’m not as ‘no neck’ as he is. I also have brown hair!

Thanks for the workout, I may try it during the off season.

Regards,
James